Hatha Yoga Asanas

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DiTuro,Daniel.Hathayogaasanas:pocketguideforpersonalpractice/DanielDiTuro,IngridYang.

p.cm.ISBN-13:978-1-4504-1485-2(softcover)ISBN-10:1-4504-1485-0(softcover)1.Hathayoga.I.Yang,Ingrid,1979-II.Title.RA781.7.D582012613.7'046--dc23

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E5537




Toallyogisandyoginis,past,present,andfuture.—DanielDiTuro

TomycousinSharon,forbelievinginmealways.—IngridYang

Contents

Acknowledgments Introduction

THEASANAS

Bharadvaja’sTwistBig-ToeHold,BothBig-ToeHold,RecliningBig-ToeHold,RecliningSideBoat,FullBoat,HalfBoundAngleBoundAngle,ExtendedBoundAngle,RecliningBowBow,BigToeBow,SideBridgeCamelCatChairChild’sChild’s,ExtendedCobraCobra,HalfCockCock,SideCock,UpwardCordCorpseCouchCowCowFaceCradleCrescentLungeCrescentMoonCrowCrow,OneLeg

Crow,SideDancerIDancerIIDancerIIIDownward-FacingDogEarPressureEasySittingEightAngleElephant’sTrunkEmbryoinWombFireflyFishFish,LotusFootBehindHeadForwardBend,SeatedForwardBend,SeatedHalfBoundLotusForwardBend,SeatedHeadtoKneeForwardBend,SeatedWideAngleForwardBend,StandingBigToeForwardBend,StandingHandstoFeetForwardBendI,StandingForwardBendI,StandingWideLegForwardBendII,StandingForwardBendII,StandingWideLegFrogGarlandIGarlandIIGateGodofWarHalfMoonHandtoBigToe,ExtendedHandtoBigToe,ExtendedSideHandstandHappyBabyHeadtoKnee,RevolvedHeadstand,EagleHeadstand,One-LegRevolvedHeadstand,SupportedHeavenlySpiritsHeroHero,RecliningHeronHorseFaceInclinedPlaneIntenseThree-LimbStretchInvertedStaff,OneLegKneelingLegLift,ExtendedLegLift,SideRecliningLion

LocustLookingWithinLordoftheFishes,HalfLotus,HandstandLotus,HeadstandLotus,SeatedLotus,SeatedBoundLotus,SeatedHalfLotus,StandingHalfBoundLotus,StandingHalfBoundForwardBendMountain,SeatedLotusMountain,StandingNobleSealingPartridgePeacockPeacock,LotusPeacockFeathers(ForearmStand)PendantPigeonPigeon,KingofPigeon,One-LegKingofPlankPlank,SidePlank,SideExtendedPlowPlow,SidePyramidRecliningAngleSageSageDurvaSageGalavaSageGalava,OneLegSageGalava,SideOneLegSageGherandaSageKasyapaSageKoundinya,OneLegSageKoundinya,RevolvedOneLegSageKoundinya,TwoLegSageVamadevaSageVisvamitraScaleScorpionIScorpionIIShoulderPressShoulderStand,SideTwistShoulderStand,SupportedSideAngle,ExtendedSideAngle,RevolvedSonofBrahmaISonofBrahmaII

SonofBrahmaIIISphinxSpinalTwistSplits,ForwardStaffStaff,FourLimbStraightAngleThreeSteps,RecliningTortoiseTortoise,BoundTreeTriangle,ExtendedTriangle,RevolvedUpward-FacingDogUpward-FacingIntenseStretchUpward-FacingLegStretchWarriorIWarriorIIWarriorIIIWheel,FullWheel,OneLegUpwardWindRelievingYogaMudraYogicSleep

SUNSALUTATION

SuggestedReadings Resources IndexofAsanas AbouttheAuthors

T

Acknowledgments

hisbookwouldnothavebeenpossiblewithouttheenthusiasticdedicationofdozensofyogateachersandstudentswhomI’vehadthegreatpleasure

of workingwith over the years. They volunteered their time and talent as anextensionoftheirloveofyoga.Eachphotosessionallowedmetheopportunitytoexpandmyappreciationofthediversityyogaofferstomenandwomenofallages.Iamextremelythankfultohaveworkedwithsomanygiftedpeopleonthisproject.This undertaking would not have been possible without the support and

encouragement ofmy parents, Donato and Rachele DiTuro. They immigratedfrom a rural part of southern Italy to theUnited States for new opportunities.Theirdedicationandvisionensuredthattheirchildrenwouldhaveabetterlife.My parents allowedme to pursue my love of cooking, science, and the arts.Theywereexcellentteacherswithlittleformaleducation.Theyneverattendedacooking or science class nor the opera or symphony, but they excelled atcooking, were enthralled by science, and enjoyed all music, from classical topop. I cannot thank them enough for their love and the many sacrifices theymadeinpursuingabetterlife.The photographs in this book were shot in Arizona and California. For

allowingme to use their yoga studios for theCalifornia photo shoots, I thankSabinaHentz,co-ownerofYogaIsYouthfulnessinMountainView,andGerhardGessnerandAlexandraOehmigen-Gessner,ownersofPranaYogaCenterinLaJolla.Special thanks to Cheri Gross for coordinating the Mountain View photo

shoot.Cheridevotedmanyhoursrecruitingexcellentyogateacherstomodelforthebook,assigningtheposesforeachmodel,andarrangingfortheuseofYogaIsYouthfulness.I met my coauthor, Ingrid Yang, at the La Jolla photo shoot. Her sincere

enthusiasm for the project was evident from the very beginning. She assistedwithsetupandteardownandmodeledforafast-pacedphotosessionscheduled

betweenyogaclasses.IlearnedfromIngridhowmanyasanashaveevolvedovertheyears,placingmoreemphasisonthephysicalabilitiesofthemajorityratherthantheextremeflexibilityofaminority.ItwasapleasureworkingwithIngridonthisbook.Morethan20yogateachersandstudentsmodeledforthisbookoveraperiod

of sevenyears.Theyendured less-than-ideal conditionsmodelingmanyof theasanas without complaint. Their professionalism was amazing. Each photosessiontaughtmeanewposeorvariationofapose.Eachphotoshoot,likeeachmodel,was unique. I learned somuch in the process.Themodels’ experiencerangedfromgentletovigorousashtangavinyasayoga.ThemodelsappearinginthisbookareIngridYang,PamelaScott,Elizabeth

Ormon, Beth Perry, Cheri Gross, Carlos Mendez, Louis Jackson, BeataSkrzypacz,ZahraMojdehZahiraleslamzadeh,LizaDiGaetano,GerhardGessner,JamiePinkum,KristiNelson,JustinaKerth,RobertBirks,andLeslieThompson.Youareallawesome,andIthankeachofyouforyourtimeandtheopportunitytoworkwithyouonthisproject.Finally, my gratitude to Jason Muzinic and Human Kinetics for the

opportunitytomakethisbookavailabletoallyogisandyoginis.

DanielDiTuro

Theadage“Ittakesavillagetoraiseachild”appliestowritingabook.Iowethanks to every personwho has come intomy life to challenge, support,

embrace,orinspireme.AmongthemanypeopletowhomIowethanks,thefirstismy cousinSharon,who supported, encouraged, andbelieved inmewhen itseemed that noone elsedid.Her faith inmyability to succeed and fulfillmydreams has never wavered and, consequently, has passed onto me. I owe toSharon my belief in positive self-fulfilling prophecies, tenacity, andunquestioninglove.SpecialthankstomyteachersSarahTrelease,CyndiLee,DavidLife,Sharon

Gannon, and Dharma Mittra. Your wisdom and guidance will continue toresonate with me throughout my life. To the community of Blue Point YogaCenter in Durham, North Carolina, thank you for allowing me to be yourfounder,teacher,andfearlessleaderformanyyears.TothecommunityatPranaYogaCenterinLaJolla,California,andAlexGessner,thankyouforwelcomingmewithopenarmsandofferingmetheopportunities,support,andenthusiasmtoteach new and innovative programs. I am especially indebted to GerhardGessner,atrueyogiinhisownright,forguidingmeonthispathbyhisexample.ThankstoLululemonAthleticaforprovidingsomeofthemodels’outfitsand

specifically to the teams at Lululemon Athletica in La Jolla and Buck-town,Chicago,forbeingmybiggestfansandsupporters.Ioweparticular thankstoDanielDiTuroforspearheadingthisproject.Your

deft organizational skills, superb photography skills, and great attitude havemadeyoua true joy toworkwithonthisproject. Icouldnothaveaskedforabetterpartnerinwritingthisbook.ToBethPerryforbeingasuperbyogamodelandwritingconsultant.To Seiji Ike-Glenn, my amazing website programmer, who presents my

content to the world in a logical, streamlined, and aesthetically beautifulplatform.Youareatechnicalandartisticgenius.ToGabeFeenberg(OldManHands)forworkingwithmetocreatebeautiful

musicthatwillinspireyogisandenhancethepracticeofyogaeverywhere.Gabe,youarearare,brilliantmusicaltalent,andIamtrulyhonoredtohavesharedamicrophonewithyou.To my parents for giving me all the opportunities, moral guidance, and

patiencethatadaughtercouldaskfor.Thankyouforinstillinginmethevalues

thathavemademethepersonIamtoday.Ioweyoueverything.And finally, to everyyoga student I havebeen so fortunate to teach, it is a

privilegetobeyourteacher,andinturn,youhavebeenmyteachers.

IngridYang

T

Introduction

heEnglishtranslationoftheSanskritwordyoga is“union.”Itmeansthat,despite the physical, spiritual, and emotional boundaries people erect

amongthemselvesinmodernlife,humansare,onthemostbasiclevel,oneandthesame.Ourgoalforthisbookistoembodythisconceptofcommonhumanityby exploring the many manifestations of hatha yoga asanas as physicalexpressionsofthisconnectedness.Thenumerousdocumentedphysicalandmentalbenefitsofhathayogahave

playedalargepartinourinterestinyogaintheWest.Thebenefitsofhathayogainclude reduced blood pressure, relief from stress and anxiety, improvedflexibility,anddecreasedmuscleandjointpain.WhilethepeopleofIndiahavelongknown thehealingpowerofhathayoga, thispracticeand itsbenefits arerelativelynewtomostpeople in theWest.AsWesternmedicinehasembracedthementalandphysicalbenefitsofhathayoga,ithasbecomemoreprominentineveryday life.However, brief references to yoga in themedia and the variousmarketing departments promoting paraphernalia to capitalize on the practicehavedonelittletodefineitforwould-bepractitioners.Hatha yoga is the yoga of asanas (postures).While it is only one of eight

limbsofyogacodifiedbyPatanjali, it iswhatmostpeopleassociatewithyogawhen it ismentioned in everyday vernacular. It seems that you cannot visit acoffeeshoporattendadinnerpartywithoutoverhearingorbeingengagedinaconversation about yoga. Even a person who has never practiced yoga willrecognize the lotus pose. The irony is that the lotus asana was developed toenhanceone’sabilitytomeditateforlongperiodsandconnecttoadeepsenseofspiritualityandcalmbeing.Interestingly,calmmeditationistheoppositeofwhatmanyseekwhentheypracticehathayoga.Mostoftheasanasassociatedwithhathayogaweredevelopedlessthan100

years ago and have evolved into hundreds of variations. This evolution hasoccurredso thatyoucanadapthathayoga intomodern lifeand therealitiesofyourpresentexistence.Notwopeopleareexactlyalike.Modifyingposturesto

your ability iswhat sets hathayoga apart frommanyotherphysical activities.Not everyone can play football or basketball, run a fast mile, or climbmountains,butalmosteveryonecanenjoyandbenefitfromsomeformofhathayoga.Therearenolimitsintermsofage,height,orweight.Weselecteddiversemodels,bothmaleandfemale,todemonstratetheuniversalappealofhathayogaandtoemphasizethatthepowerofitspracticeextendsbeyondtheboundariesofphysicality.Here,wecomebacktotheconceptthatunderliesthepracticeofyogaandour

perspective in writing this book: We are one. Despite differing shapes andconstitutions,weashumanssharethelinkofhumanityandacollectiveyearningtodiscover the truthwithinourselves.That truthcanbeuncoveredthroughthepracticeofhathayoga,becausehowyourelatetoyourinnerselfcanberevealedthrough outer expression. As you explore the intricate world of hatha yogaasanas,youshouldneverlosesightofthelargerpicture.Fornewcomerstohathayoga,learningtheasananamescanbeasconfusing

aslearninganewlanguage.ItisdifficultenoughtolearntheEnglishnamesofthe postureswhile practicing in a yoga class.Once an instructor begins usingSanskritnames, it iseasy fornewstudents tobecomeconfused.Sanskrit isanancient foreign language and many of the asana names sound alike to theuntrained ear. They all end in asana, which, although loosely translated to“posture,” really means “seat.” In that regard, recalling that you are alwaysenteringapositionofreposewitheachasanaisausefulpracticewhetheryouareanoverwhelmednoviceoramoreseasonedyogi.Thisbookisaquickguidetoover150classichathayogaasanas,whichare

taughtinavarietyofyogaclassesandeverytrainingcourseforyogateachers.The asanas range from gentle yoga for beginners to more advanced physicalformsofyoga.Moststylesofhathayogateachtwoorthreedozenoftheasanasin this book, but that should not prevent you from exploring new poses toexpandandenhanceyourpractice.Youmaydiscoverafterstudyingonestyleofyogathatyouarereadytoadvanceto,ortry,anotherstyle.Oneofthegreatestbenefits of yoga is the ability tomodify your practice to your needs,whetherphysical,mental,orboth.Ifyoupracticeyoga,areayogateacher,orareconsideringbecomingayoga

teacher,thisbookwillserveasacomprehensiveresourceforlearningtheyogaasanasalongwiththeirEnglishnames,Sanskritnames,andlevelsofdifficulty.Thedifficultyratingsinthisbookarebasedonthefollowingcriteria:

FlexibilityStrengthBalance

Theratingofdifficultyisarelativeguide:Theeasiestasanasarerated1andthemostdifficult are rated10.Ofcourse,what iseasy foronepersonmaybeextremelydifficultforsomeoneelse.Thatistobeexpectedsinceeveryperson’sphysicalabilitiesvarydependingonage,physicalcondition,healthconditions,andnumerousotherfactors.Youmightexecuteaperfecttreeposeonedaybutbeunabletorepeatthesameposethenext.Thisisthedharma(teaching)thatisaccepted as part of yoga practice.Aswith any physical activity, improvementcomeswithpractice.Rangeofmotion,mentalalertness,strength,stamina,andfocuswillallimprovewithregularanddedicatedpractice.Thesearesomeofthereasonsmedicaldoctorsarerecommendinghathayogatotheirpatients.Theasanas in thisbookare listed inalphabeticalorderby their traditionally

accepted English names translated from Sanskrit. Most asanas named afterdeities,sages,orheroicfiguresarelistedbytheirEnglishnames.Forexample,galavasana is listed as sage galava, not flying crow pose. Exceptions arevirabhadrasana, which is commonly referred to as warrior rather than herovirabhadra.TheSanskritnameisalsoincludedforeachasana.Thepopularityofhathayogahasresultedindozensofvariationsofagiven

pose. One teacher’s extended triangle pose is another’s extended side stretch.This can be confusing if you are accustomed to practicing one style of hathayogaandthenareintroducedtoanotherstyle.Formostpeople,variationsareanecessity.Limited flexibility andyour specific body structure canprevent youfromexecutingsomeof theposesinthisbook.Weencouragetheuseofpropsandvariationstomodifyanyposetoyourability.Beingflexibleenoughtositinlotusorwrapyourlegsbehindyourheadisnotindicativeofgoodyogapractice.Instead, a sense of calm, contentment, and focus in each pose is the truefoundationofyogapractice.The models in this book are yoga practitioners and teachers representing

variouslevelsandstylesofhathayoga,includingashtanga,vinyasa,andIyengar.These styles of yoga trace their lineage to Tirumalai Krishnamacharya, aBrahmin born in the 19th century in a South Indian village. He developedashtangavinyasayogawhileteachingattheSanskritCollegeinMysore,India.ThankstothedevotionofhisstudentK.PattabiJoisandJois’students,ashtangayoga is one of the most popular styles of physical hatha yoga in the West.

Another student of Krishnamacharya, B.K.S. Iyengar, is one of the mostinfluentialteachersofhathayoga.NotonlyishisstyleoneofthemostpopularstylesofhathayogaintheWest,butmanyofIyengar’sstudentsalsohavegoneontopromoteyogaandevendeveloptheirownstylesofyoga.Iyengarisknownfor precisely aligned postures and for promoting the healing benefits of yoga.While most yoga teachers specialize in one or two forms of yoga,Krishnamacharyamodified yoga postures for the infirm, for pregnantwomen,andforchildren.Thecreatorofthephysicallyandmentallychallengingashtangavinyasayogaalsodesignedthemuchgentlerviniyogastyle,whichistaughtbyhissonT.K.V.Desikachar.The instructions in this book are based on principles developed by B.K.S.

Iyengar. They are simplified instructions for achieving each asana. Our bestsuggestion is to takeyour time, listen toyourbody, andbreathe, regardlessofwhereyouareinyouryogapractice.Vinyasayoga is a seriesofpostures linked intoacontinuous routine.Surya

namaskara,thesunsalutation,isperhapsthemostwellknownoftheseroutines.Thereareasmanyvariationsof thesunsalutationasthereareasanas.Thesunsalutation in thisbookisoneofmanyvariations ideal forhomepractice.Eachtakesonlyafewminutesandcanbedoneanywhereatanytime.Perhapsmostimportant,yogaissimplyapractice.Itisnotascience,astrict

regimen, or a religion. Therewill be no finish line or complete product. It issimply the daily practice of awakening to eachmoment and discoveringwhatemerges.Yogateachesyoutomeeteachmomentasitariseswithoutjudgment,just as it is. Although we sought to depict asanas in this book as they arepracticed aspirationally, our message is that yoga is truly for everyone. Yogaprovides apath togreater awareness andunityofmind,body, and spirit.Maythisbookguideyouthroughoutyourjourney.

Bharadvaja’sTwistBharadvajasana

DifficultyLevel 4

StartPosition Hero(p.74)

1Keeprightleginheroandextendleftlegforward.2Bendleftknee,turningleftfootintorighthip.3 Twist to left, holding left footwith left hand behind back, and place right

handonouterleftthigh.

4Gazeoverleftshoulder.Repeatonotherside.

Big-ToeHold,BothUbhayaPadangusthasana

DifficultyLevel 5

StartPosition Staff(p.139)

1Bendkneesandcurlfirsttwofingersaroundbigtoes.2Extendlegsstraight.3Looktowardfeetandbalanceonsitbones.

Big-ToeHold,RecliningSuptaPadangusthasana

DifficultyLevel 5

StartPosition Recliningonback

1Bendrightkneeandcurlfirsttwofingersaroundbigtoe.2Straightenlegupwardandtowardhead.Repeatonotherside.

Big-ToeHold,RecliningSideSuptaParsvaPadangusthasana

DifficultyLevel 4


1Bendrightkneeandcurlfirsttwofingersaroundbigtoe.2Straightenlegupwardandtowardhead.3Rotaterightarmandlegtorightside.Repeatonotherside.

Boat,FullParipurnaNavasana

DifficultyLevel 5

StartPosition Boat,half(p.7)

1Extendlegsstraight,maintainingextendedspine.2Lengthenfingersbeyondknees.

Boat,HalfArdhaNavasana

DifficultyLevel 4


1Bendknees,leanback,andbalanceonsitbones.2Liftfeetsothatshinsareparalleltofloor.3Reachfingersbeyondknees.

BoundAngleBaddhaKonasana

DifficultyLevel 2


1Bendkneestowardchest,anddrawfeetclosetobody.2Holdfeetwithhandsandopenkneesouttoeachside.3Sittallandrelaxbellyandhips.

BoundAngle,ExtendedUtthitaBaddhaKonasana

DifficultyLevel 2

StartPosition BoundAngle(p.8)

1Holdfeetandfoldforwardwithextendedspine.

BoundAngle,RecliningSuptaBaddhaKonasana

DifficultyLevel 3

StartPosition Boundangle(p.8)

1Walkelbowsbehindbodyuntilreclining.

BowDhanurasana

DifficultyLevel 5

StartPosition Lyingonbelly

1Bendkneesandclasphandsontofeetorankles.2Kickfeetback,liftingthighsandchestawayfromfloor.

Bow,BigToePadangusthaDhanurasana

DifficultyLevel 9


1Placehandsonfloorundershouldersandstraightenarmsintoabackbend.2Bendbothkneesandstretchonearmoverheadtocatchbothfeet.3Liftotherhandbacktoclaspfootandholdonefootineachhand.4Bendelbowsandarchheadback,touchingheadtofeet.

Bow,SideParsvaDhanurasana

DifficultyLevel 6

StartPosition Bow(p.11)

1Maintainingholdofankles,rollontoleftsideofbody.

2Rollbackintobowandrepeatonrightside.

BridgeSetuBandhaSarvangasana

DifficultyLevel 4


1Bendknees,steppingfeetonfloor,witharmsalongsidebody.2Pressintofeet,liftinghips;walkarmsandshoulderstowardeachother.3Placehandsonlowerback,orkeeparmsonfloorandinterlacefingers.4Walkfeetdirectlybelowkneesandliftchesttowardchin.

CamelUstrasana

DifficultyLevel 6

StartPosition Kneeling(p.81)

1Raisehipstostandonkneesandshins.2Leanbacktoreachforheelswithhands,keepinghipsaboveknees.3Relaxheadbackorkeepchintuckedintochest.

CatMarjaryasana

DifficultyLevel 2

StartPosition Child’s(p.18)

1 Comeforwardtoalignhipsoverkneesandshouldersoverwristsinneutralspine.

2Roundspineonexhale,pullingbellyinandchintochest.

ChairUtkatasana

DifficultyLevel 3

StartPosition Mountain,standing(p.96)

1Bendknees,sittingbackinhips.2Liftarmsalongsidehead.

Child’sBalasana

DifficultyLevel 1


1Restbuttockstowardheelsandleanoverthighs.2Touchforeheadtofloor.3Extendarmsalongsidebody.

Child’s,ExtendedUtthitaBalasana

DifficultyLevel 1


1Extendarmsforward.

CobraBhujangasana

DifficultyLevel 4


1Placehandsundershoulders.2Straightenarmsslowly,liftingchest;gazeforward.3Keeptopsofthighsandfeetonfloor.

Cobra,HalfArdhaBhujangasana

DifficultyLevel 3


1Placehandsalongsideribs.2Slidechestforwardandslightlyup,keepingbellyonfloor.3Extendthroughcrownofheadandkeepshouldersdrawnback.

CockKukkutasana

DifficultyLevel 8

StartPosition Lotus,seated(p.90)

1Threadarmsunderkneeswithlegsremaininginlotus.2Leanforwardandplacehandsonfloor.3Straightenarmstobalancebuttocksandlegsofffloor.

Cock,SideParsvaKukkutasana

DifficultyLevel 9


1Twisttorightsideandplacehandsonfloor.2Pressstronglyintohandstoliftbody,andhookleftthighontorighttriceps.3Leanforwardandstraightenarmsandbalance.Repeatonotherside.

Cock,UpwardUrdhvaKukkutasana

DifficultyLevel 9


1Bendkneesupintochest,remaininginlotus,andwalkhandsinfrontofbody.2Bendarmsandshiftshinsontotriceps.3Leanforwardandstraightenarms.

CordPasasana

DifficultyLevel 5

StartPosition GarlandI(p.60)

1Drawkneesandfeettogetherandtwisttoleft.2Hookrightshoulderoutsideofleftthighandextendleftarmbehindback.3Clasprighthandaroundleftwrist.Repeatonotherside.

CorpseSavasana

DifficultyLevel 1


1Closeeyes.2Letfeetfallapartandpalmsfacesky.3Relaxandletgoofbreath.

CouchParyankasana

DifficultyLevel 4


1Walkelbowsbackandlieonupperback.

2Holdoppositeelbows.3Archbackandplacecrownofheadonfloorwithchestlifted.

CowBitilasana

DifficultyLevel 2


1Comeforwardandalignhipsoverkneesandshouldersoverwristsinneutralspine.

2Dropbellytowardfloorwithheartliftedandpelvistiltedback.

CowFaceGomukhasana

DifficultyLevel 4


1Crossrightkneeoverleftkneeandsitinbetweenheels.2Extendleftarmup,bendingelbow.3Extendrightarmback,claspinghandsbehindback.Repeatonotherside.

CradleEkaPadasana

DifficultyLevel 2

StartPosition Easysitting(p.41)

1Liftrightshinparalleltochest.2Wrapcrooksofelbowsaroundfootandknee.

3Maintainlongspinetohugshintochest.Repeatonotherside.

CrescentLungeAnjaneyasana

DifficultyLevel 3

StartPosition Downward-facingdog(p.39)

1Stepleftfootbetweenhandsandrelaxrightkneetofloor.2Liftarmsabovehead,backbendingandliftingchest.Repeatonotherside.

CrescentMoonAshtaChandrasana

DifficultyLevel 3


1Liftarmsalongsidehead.2Leantoleft,keepingevenweightonbothfeet.Repeatonotherside.

CrowBakasana

DifficultyLevel 5


1Walkhandsinfrontoffeetandliftontotiptoes.

2Hugkneesintoupperarmsandleanforwardtobalanceonhands.3Straightenarms.

Crow,OneLegEkaPadaBakasana

DifficultyLevel 7

StartPosition Crow(p.33)

1Extendleftlegbackintheair.Repeatonotherside.

Crow,SideParsvaBakasana

DifficultyLevel 6

StartPosition Chair(p.17)

1Hooklefttricepstoouterrightthigh,squattingdownuntilhandsreachfloor.2Shiftweightforward,liftingfeetofffloor.Repeatonotherside.

DancerINatarajasanaI

DifficultyLevel 5


1Bendrightlegandcatchrightfootorankleinrighthand.2Kicklegback,extendingchestforwardandbackbending.3Reachleftarmforward.Repeatonotherside.

DancerIINatarajasanaII

DifficultyLevel 8


1Bendleftleg;withinternallyrotatedarm,catchleftinnerfootwithlefthand.2Liftleftlegwithlefthandoverhead,rotatingleftshouldertoturnleftelbow

upward.

3Reachrightarmoverheadtoalsocatchleftfoot.4Continuebackbending,extendingchestforward.Repeatonotherside.

DancerIIINatarajasanaIII

DifficultyLevel 7

StartPosition DancerII(p.37)

1 Extend left arm forward while keeping hold of left foot with right hand.Repeatonotherside.

Downward-FacingDogAdhoMukhaSvanasana

DifficultyLevel 3

StartPosition Plank(p.106)

1Presshipsupwardandback.2Relaxchesttowardfeetwithearsalongsideupperarms.3Extendheelstowardfloor,stretchingbacksoflegs.

EarPressureKarnapidasana

DifficultyLevel 5

StartPosition Plow(p.109)

1Bendkneesalongsideears.2Extendarmsonfloorandinterlacefingers.

EasySittingSukhasana

DifficultyLevel 1


1Bendrightfoottowardbody,rotatingrighthipsorightkneerestsonfloor.2Bendleftknee,aligningleftfootinfrontofrightorcrossingoverrightankle.3Repeatonotherside.

EightAngleAstavakrasana

DifficultyLevel 7


1Hookrightshoulderunderrightkneeandextendleftlegforwardonfloor.2Placehandsonflooroneithersideofleftthigh.3 Pressintohands,liftingbuttocksofffloorandhookingleftankleoverright

ankle.

4Bendelbows,movingchestforward,andextendlegstorightside.Repeatonotherside.

Elephant’sTrunkEkaHastaBhujasana

DifficultyLevel 6


1Hookleftshoulderunderleftkneeandextendrightleg.2Placehandsonflooroneithersideofrightthigh.3 Press intohandsand lift entirebodyoff floor,keeping right legparallel to

floor.Repeatonotherside.

EmbryoinWombGarbhaPindasana

DifficultyLevel 7


1Threadarmsundercalves,remaininginlotus.2Balanceonupperbuttocks,liftinglegsintochest,andholdearswithhands.

FireflyTittibhasana

DifficultyLevel 7


1Lifthipsandwalkhandsbehindfeet,creatingashelfwithtriceps.2Sitontricepsandextendlegsouttosides.3Straightenarms.

FishMatsyasana

DifficultyLevel 3


1Bendelbowstofloorandslidehandsunderbuttocks.2Liftchestbypressingelbowsintofloor,andrelaxcrownofheadtofloor.

Fish,LotusPadmaMatsyasana

DifficultyLevel 5


1Crosslegsintolotus.2Bendelbowsonfloorandslidehandsunderbuttocks.3Liftchestbypressingelbowsintofloor,andrelaxcrownofheadtofloor.

FootBehindHeadEkaPadaSirsasana

DifficultyLevel 8


1Holdouterleftfootwithrighthandandduckheadunderleftshin.2Extendrightlegforwardandleanbackintoleftleg.3Placehandstoprayeratheart.Repeatonotherside.

ForwardBend,SeatedPaschimottanasana

DifficultyLevel 4


1Foldforward,hingingathips.2Holdontofeetoroppositewristandrelaxheadtolegs.

ForwardBend,SeatedHalfBoundLotusArdhaBaddhaPadmaPadmottanasana

DifficultyLevel 4


1Bendrightlegintolotus.2Reachrighthandbehindbacktoholdrightfoot.3Foldoverextendedleftleg,holdingleftfootwithlefthand.Repeatonother

side.

ForwardBend,SeatedHeadtoKneeJanuSirsasana

DifficultyLevel 4


1Bendleftkneeandplaceleftfootintoinnerrightthigh.2 Foldforwardoverrightleg,holdingfootoroppositewrist.Repeatonother

side.

ForwardBend,SeatedWideAngleUpavisthaKonasana

DifficultyLevel 4


1Extendlegstosides,externallyrotatingthighs.2Catchholdoffeetorbigtoesandfoldchestforwardwithextendedspine.3Maintanexternalrotationinthehipsandgroundinginthighs.

ForwardBend,StandingBigToePadangusthasana

DifficultyLevel 4


1Foldforwardfromhips,tiltingsitbonesup.2 Curl first two fingers of hands around big toes, relaxing crownof head to

floor.

ForwardBend,StandingHandstoFeetPadahastasana

DifficultyLevel 5


1Foldforwardfromhips,tiltingsitbonesup.2Walkhandsunderfeet,palmsfacingup.

3Relaxcrownofheadtofloor.

ForwardBendI,StandingUttanasanaI

DifficultyLevel 4


1Foldforward,hingingathipsandtiltingsitbonesup.2Placehandsonfloornexttofeet.3Relaxheadtofloor.

ForwardBendI,StandingWideLegPrasaritaPadottanasanaI

DifficultyLevel 4


1Stepfeetintoawide-legstancewithparallelfeet.2Foldforwardfromhips,tiltingsitbonesup.3Keepfingersparallelwithtoesandrelaxcrownofheadtofloor.

ForwardBendII,StandingUttanasanaII

DifficultyLevel 4


1Foldforward,hingingathipsandtiltingsitbonesup.2Holdontobacksoflegstodrawheadclosertolegs.3Relaxheadtofloor.

ForwardBendII,StandingWideLegPrasaritaPadottanasanaII

DifficultyLevel 4


1Stepfeetintoawide-legstancewithparallelfeet.2Foldforwardfromhips,tiltingsitbonesup.3Curlfirsttwofingersaroundbigtoes,relaxingcrownofheadtofloor.

FrogBhekasana

DifficultyLevel 6


1Bendonelegatatimenexttohipsandcatchtoeswithhands.2Presschestforwardandupward.

GarlandIMalasanaI

DifficultyLevel 4


1Squatdowninbetweenthighs.2Bringshandstoprayerpositionatheart.

GarlandIIMalasanaII

DifficultyLevel 4


1Holdbacksofheelswithhands.2Extendforward,relaxingheadtofloor.3Holdontoheelsorextendarmsforward.

GateParighasana

DifficultyLevel 3


1Kneelinanuprightposition,extendingleftlegtoside.2Slidelefthandtoshinorfootandextendrightarmoverheadtoleft.Repeat

onotherside.

GodofWarSkandasana

DifficultyLevel 7


1Bendleftlegbehindhead.2 Fold forwardoverextended right leg,catchingholdof leftwristwith right

hand.Repeatonotherside.

HalfMoonArdhaChandrasana

DifficultyLevel 5

StartPosition WarriorII(p.152)

1Placerightfingersonfloorforwardofrightfoot.2Extendleftlegbackandleftarmup.3Straightenbothlegsandgazeupward.Repeatonotherside.

HandtoBigToe,ExtendedUrdhvaPadangusthasana

DifficultyLevel 6


1 Bendrightkneeuptochest,andholdontofootwithhandsorcurlfirsttwofingersaroundbigtoe.

2Straightenrightlegforwardandup.Repeatonotherside.

HandtoBigToe,ExtendedSideUtthitaParsvaHastaPadangusthasana

DifficultyLevel 6


1Bendleftkneeintochest,curlingfirsttwofingersaroundbigtoe.2Straightenleftlegforwardandrotatetoleftside.Repeatonotherside.

HandstandAdhoMukhaVrksasana

DifficultyLevel 7


1Walkfeetforwardafewstepsandextendonelegbackandupward.

2 Keep hips square and bend bottom leg to hop both legs up into balance.Repeatonotherside.

HappyBabyAnandaBalasana

DifficultyLevel 2


1Holdoutsidesoffeetwithhands.2Bendkneesintoarmpits.3Extendsacrumtofloor.

HeadtoKnee,RevolvedParivrttaJanuSirsasana

DifficultyLevel 3

StartPosition Forwardbend,seatedheadtoknee(p.51)

1Extendleftlegtowardleftside.2 Turn torso toward rightbentkneeandstretchsidewaysalongextended left

leg.

3Holdinnerarchofleftfootwithlefthand.4Reachrightarmoverheadforlefttoes.Repeatonotherside.

Headstand,EagleGarudaSalambaSirsasana

DifficultyLevel 6

StartPosition Headstand,supported(p.72)

1Separatelegsandcrossleftlegoverright.2Hookleftfootbehindrightankle.Repeatonotherside.

Headstand,One-LegRevolvedParivrttaikapadaSirsasana

DifficultyLevel 6


1Separatelegsandrotatelegsclockwise.2Reverseandrotatelegscounterclockwise.

Headstand,SupportedSalambaSirsasana

DifficultyLevel 6


1 Bend elbows to floor and interlace fingers; relax crown of head betweenwrists.

2Walkfeettowardheaduntilhipsareovershoulders.

3Liftonelegatatimeorbothtogetheruntilfeetextendstraightup.

HeavenlySpiritsValakhilyasana

DifficultyLevel 7

StartPosition Pigeon,one-legkingof(p.105)

1Catchholdofbacklegwithbothhands.2Extendlegtowardfloor,backbending.Repeatonotherside.

HeroVirasana

DifficultyLevel 4


1Separatefeetandsithipstofloorbetweenfeet.

Hero,RecliningSuptaVirasana

DifficultyLevel 4


1Walkelbowsbackuntilreclining.

2Extendarmsoverhead.

HeronKrounchasana

DifficultyLevel 5


1Extendrightlegandwrapbothhandsaroundrightfoot.2Liftrightlegtowardhead.Repeatonotherside.

HorseFaceVatayanasana

DifficultyLevel 7


1Rotateleftlegintolotus.2Pushuptobalanceonrightfootandleftknee.3Threadleftarmunderrightandconnectpalms.Repeatonotherside.

InclinedPlanePurvottanasana

DifficultyLevel 4


1Walkhandsback,fingerspointingtowardsitbones.

2Withhandsundershoulders,presshipsupwardandtoestofloor.

3Hangheadbackorkeepchintuckedtochest.

IntenseThree-LimbStretchTriangaMukhaikapadaPaschimottanasana

DifficultyLevel 6


1Extendrightlegforward.2Foldforwardoverrightlegandbindhands.Repeatonotherside.

InvertedStaff,OneLegEkaPadaViparitaDandasana

DifficultyLevel 7

StartPosition Wheel,full(p.154)

1Walkelbowstofloorandinterlacefingers.

2Walkfeetforwardtostraightenlegs.

3Extendonelegup.Repeatonotherside.

KneelingVajrasana

DifficultyLevel 1

StartPosition Kneeling

1Whilekneeling,sitonheels.

LegLift,ExtendedUrdhvaPrasaritaPadasana

DifficultyLevel 2


1Extendarmsoverhead.2Liftlegsuntilfeetareabovehips.

LegLift,SideRecliningAnantasana

DifficultyLevel 4

StartPosition Recliningonleftside

1Bendleftarmandplacehandunderhead.2 Curl first two right fingers around right big toe and extend right leg up.

Repeatonotherside.

LionSimhasana

DifficultyLevel 2


1Crossanklesandsitonheels.2Holdkneeswithhandsandexhalethroughmouth,stickingouttongue.

LocustSalabhasana

DifficultyLevel 3

StartPosition Cobra,half(p.21)

1Extendarmsalongsidebody.2Liftthighsandchestofffloorandextendtoesback.

LookingWithinSanmukhiMudra

DifficultyLevel 3


1Covereyeswithfingersandliftelbowssotheyarelevelwithshoulders.2Placethumbsoverearholes.

LordoftheFishes,HalfArdhaMatsyendrasana

DifficultyLevel 3


1Steprightfootinfrontofbentleftknee.2Hookleftelbowoutsideofrightthigh,keepingsitbonesonfloor.3 Twist, lookover left shoulder,andclasp rightwrist in lefthand.Repeaton

otherside.

Lotus,HandstandPadmaAdhoMukhaVrksasana

DifficultyLevel 8

StartPosition Handstand(p.67)

1Bendlegsintolotus,stayinginhandbalance,andlowerkneestohipheight.

Lotus,HeadstandPadmaSirsasana

DifficultyLevel 7


1Bendlegsintolotus,stayinginheadbalance,andlowerkneestohipheight.

Lotus,SeatedPadmasana

DifficultyLevel 3


1Bendrightknee,rotatingfromhip,andplacerightfootintolefthipcrease.2 Rotate left hip to bend left leg over right, placing left foot into right hip

crease.

Lotus,SeatedBoundBaddhaPadmasana

DifficultyLevel 5


1Crossarmsbehindbackandreachforoppositebigtoes.

Lotus,SeatedHalfArdhaPadmasana

DifficultyLevel 2


1Bendleftknee,rotatingfromhip,andplaceleftfootintorighthipcrease.2Repeatonotherside.

Lotus,StandingHalfBoundArdhaBaddhaPadmasana

DifficultyLevel 5


1Bendleftknee,rotatingfromhip,andplaceleftfootintorighthipcrease.2Extendleftarmbehindwaist,catchingholdofleftfoot.Repeatonotherside.

Lotus,StandingHalfBoundForwardBendArdhaBaddhaPadmottanasana

DifficultyLevel 4


1Bendleftknee,rotatingfromhip,andplaceleftfootintorighthipcrease.2Extendleftarmbehindwaist,catchingholdofleftfoot.3Foldforward,restingrighthandonfloor.Repeatonotherside.

Mountain,SeatedLotusPadmaParvatasana

DifficultyLevel 3


1Interlacefingersandextendpalmstosky.

Mountain,StandingTadasana

DifficultyLevel 1

StartPosition Standing

1Standwithfeethip-widthapartandrelaxarmsalongsidebody.

NobleSealingMahaMudra

DifficultyLevel 2


1Extendleftleg,bendingrightfootintoleftthigh.2Claspfingersaroundbigtoeandliftbellytowardspineandperineumupand

in.Repeatonotherside.

PartridgeKapinjalasana

DifficultyLevel 8

StartPosition Plank,side(p.107)

1Bendtoplegandreachtoparmoverheadtoclasptoes.2Kickfootbacktobackbend.Repeatonotherside.

PeacockMayurasana

DifficultyLevel 8


1Bendelbowsintobelly.2Leanforwardontohands,pointingfingersback.3Extendlegsback,paralleltofloor.

Peacock,LotusPadmaMayurasana

DifficultyLevel 8


1Bendelbowsintobelly,comingtostandontopofknees.2Leanforwardontohands,fingerspointingback.3Extendkneesback,paralleltofloor.

PeacockFeathers(ForearmStand)PinchaMayurasana

DifficultyLevel 7


1Bendelbowstofloor,keepingforearmsparallel.2Extendrightlegupwithhipssquare,andbendleftkneetohopintobalance.

Repeatonotherside.

PendantLolasana

DifficultyLevel 8


1Lifthipsandcrossankles.2Placehandsonflooronbothsidesofbody.3Liftlegsofffloorandbalancekneesuptowardchest.

PigeonKapotasana

DifficultyLevel 6

StartPosition Camel(p.15)

1Standonkneesandleanback.2Extendarmsoverheaduntilhandsreachfloor.3Shifthipstoskyandwalkhandstofeetuntilforearmsandheadrestonfloor.

Pigeon,KingofRajakapotasana

DifficultyLevel 10


1Placehandsonfloorundershoulderstobackbendandbendkneestohead.2Clasponekneeatatimetoholdbothknees,andarchheadbacktowardfeet.3Withhands,pullfeetandheadtogether.

Pigeon,One-LegKingofEkaPadaRajakapotasana

DifficultyLevel 7


1Bendrightkneeandplaceitbehindrightwristwithleftlegextendedback.2Bendleftkneeandreachoverheadwithonehand,thenboth,forleftfoot.3Archback,reachingcrownofheadtowardleftfoot.Repeatonotherside.

PlankPhalankasana

DifficultyLevel 2


1Positionhandsundershouldersandforeheadagainstfloor.2Pressintohandsandstraightenarms,lengtheningheelsbackwardandcrown

ofheadforward.

3Keepbellyliftedandhipsinlinewithbody.

Plank,SideVasisthasana

DifficultyLevel 6


1Rotateontolefthandandstackrightfootoverleft.2Extendrighthandupward.Repeatonotherside.

Plank,SideExtendedUtthitaVasisthasana

DifficultyLevel 7


1Curlfirsttwofingersaroundleft(top)bigtoe.2Extendleftlegupward.Repeatonotherside.

PlowHalasana

DifficultyLevel 4


1Liftfeetupandoverheaduntiltoestouchfloorbehindhead.2Straightenarmsandinterlacefingersbehindback.

Plow,SideParsvaHalasana

DifficultyLevel 4


1Placehandsonlowerback.2Walkfeettoleftoverleftshoulder.Repeatonotherside.

PyramidParsvottanasana

DifficultyLevel 4


1Steprightfootforwardsohipsaresquareandouterleftfootisgroundedonfloor.

2Bendathipsandfoldoverrightleg.Repeatonotherside.

RecliningAngleSuptaKonasana

DifficultyLevel 4


1Separatefeetwideonflooroverhead.2Curlfirsttwofingersaroundbigtoes.

SageSiddhasana

DifficultyLevel 1


1Bendrightknee.2Crossleftankleoverrightankle.

SageDurvaDurvasana

DifficultyLevel 9


1Holdouterrightfootwithlefthandandduckheadinfrontofrightknee.2Placehandsnexttohipsandpresshipsofffloor.3Extendleftlegstraightup.Repeatonotherside.

SageGalavaGalavasana

DifficultyLevel 5


1Bendleftfootaboverightknee.2Sitdownonrightheelandbalancewithhandsinprayerposition.Repeaton

otherside.

SageGalava,OneLegEkaPadaGalavasana

DifficultyLevel 8

StartPosition SageGalava(p.115)

1Leanforwardandplacehandsonfloor.2 Hook left shinon tricepswith left foot flexed and lean forward, extending

rightlegback.

3 Balanceonarmswithchest and right legparallel to floor.Repeatonotherside.

SageGalava,SideOneLegParsvaEkaPadaGalavasana

DifficultyLevel 8

StartPosition SageGalava(p.115)

1Rotatetoleftandhooklefttricepsunderleftfoot.2 Lean forward and place hands on floor, extending right leg straight out to

side.

3 Balanceonarmswithchest and right legparallel to floor.Repeatonotherside.

SageGherandaGherandasana

DifficultyLevel 9

StartPosition Locust(p.85)

1Bendrightkneeunderlefthip.2Reachrightarmbehindbackandholdrightfoot.3Reachleftarmoverheadtocatchlefttoes.4Kickleftfootbackforbackbend.Repeatonotherside.

SageKasyapaKasyapasana

DifficultyLevel 8


1Bendright(top)footintolefthip.2Reachrightarmbehindbacktoholdrightfoot.3Groundleftinnerfoot.Repeatonotherside.

SageKoundinya,OneLegEkaPadaKoundinyasanaI

DifficultyLevel 7

StartPosition Crescentlunge(p.31)

1Placehandsonfloortoinsideofleftfoot.2Hookleftshoulderunderleftknee.3 Balanceonhands,extendingleft legoutandrightlegstraightback.Repeat

onotherside.

SageKoundinya,RevolvedOneLegEkaPadaKoundinyasanaII

DifficultyLevel 8

StartPosition Crow,side(p.35)

1Separatelegsbyextendingtoplegbackintheairandbottomlegstraightouttoside.Repeatonotherside.

SageKoundinya,TwoLegDwiPadaKoundinyasana

DifficultyLevel 7

StartPosition Crow,side(p.35)

1Extendbothlegsstraightouttoside.Repeatonotherside.

SageVamadevaVamadevasana

DifficultyLevel 9

StartPosition Pigeon,one-legkingof(p.105)

1Bendright(back)legandholdrightfootwithrighthand.2Twisttorsotorightandholdleftfoottowardrightfoot.3Gazeoverrightshoulder.Repeatonotherside.

SageVisvamitraVisvamitrasana

DifficultyLevel 9

StartPosition Sideangle,extended(p.131)

1Placerighthandinsiderightfootandhookrightshoulderunderrightknee.2Extendrightlegoffmatandstraightenitforward,pressingrighttricepsinto

thighforbalance.

3Extendleftarmup.Repeatonotherside.

ScaleTolasana

DifficultyLevel 8


1Placehandsnexttohips.2Pressintohandstolifthipsandbalance,keepinglegsinlotus.

ScorpionIVrschikasanaI

DifficultyLevel 8

StartPosition Peacockfeathers(forearmstand)(p.101)

1Bendkneesandpointtoestohead.2Extendchestforwardandup.

ScorpionIIVrschikasanaII

DifficultyLevel 10

StartPosition Handstand(p.67)

1Bendkneesandpointtoestohead.2Extendchestforwardandup.

ShoulderPressBhujapidasana

DifficultyLevel 8


1Lifthipsandwalkhandsbackunderbuttocks.2Restkneesovershoulders.3Liftfeetofffloor.Crossanklesandstraightenarms.

ShoulderStand,SideTwistParsvaSarvangasana

DifficultyLevel 6


1Placerighthandbehindsacrum.2Rotatehipstoright.3Extendlegstowardfloor.Repeatonotherside.

ShoulderStand,SupportedSalambaSarvangasana

DifficultyLevel 5


1Placehandsonlowerback.2Extendlegsstraightupward.3Presshipsovershoulders.

SideAngle,ExtendedUtthitaParsvakonasana

DifficultyLevel 4


1Placelefthandonflooroutsideleft(front)foot.2Extendrightarmuporoverheadandstackhips.Repeatonotherside.

SideAngle,RevolvedParivrttaParsvakonasana

DifficultyLevel 5

StartPosition Sideangle,extended(p.131)

1Rotatetorsoandplacerighthandonflooroutsideleftfoot.2Extendleftarmuporoverhead.Repeatonotherside.

SonofBrahmaIMarichyasanaI

DifficultyLevel 5


1Bendrightknee,placingfootonfloor.2Extendrightarminsiderightbentleg,andwraparmaroundleg.3 Clasp leftwristwith righthandbehindbackandfoldover left straight leg.

Repeatonotherside.

SonofBrahmaIIMarichyasanaII

DifficultyLevel 7


1Bendrightknee,rotatingrightfootintolefthip.2Bendleftknee,placingleftfootonfloorandkeepingrightfootinhipcrease.3 Extendleftarmunderleftlegandbindhandsbehindback.Repeatonother

side.

SonofBrahmaIIIMarichyasanaIII

DifficultyLevel 6


1Bendleftknee,placingfootonfloor.2Rotatetorsotoleftandhookrightelbowonoutsideofleftleg.3Placelefthandonfloorbehindbackorbindhands.Repeatonotherside.

Sphinx

DifficultyLevel 3


1Pressupontoforearmswithelbowsundershoulders.2Liftchestandrelaxshoulders.

SpinalTwistJatharaParivartanasana

DifficultyLevel 4


1Extendlegsupwardandtorightuntilbottomlegrestsonfloor.2Openarmsouttosides.Repeatonotherside.

Splits,ForwardHanumanasana

DifficultyLevel 6

StartPosition Crescentlunge(p.31)

1Sliderightlegforwarduntilthighsrestonfloor.2Internallyrotatebackleg.Repeatonotherside.

StaffDandasana

DifficultyLevel 2

StartPosition Seated

1Situprightandextendlegsforward.2Flexfeetandengageabdomen.

Staff,FourLimbChaturangaDandasana

DifficultyLevel 5


1Gazingslightlyforward,bendelbowstoshoulderheightalongsidebody.

StraightAngleSamakonasana

DifficultyLevel 6


1Extendonelegatatimetosides.2Shiftbuttocksforwardsothatfeetareparallelwithhips.

ThreeSteps,RecliningSuptaTrivkramasana

DifficultyLevel 5


1Extendrightlegupnexttohead.2Holdrightfootwithbothhands.Repeatonotherside.

TortoiseKurmasana

DifficultyLevel 5


1Bringsitbonestofloor,keepingkneesbent.2Reacharmsunderkneesandstraightenlegsuntilchestmeetsfloor.3Extendarmsouttosides.

Tortoise,BoundBaddhaKurmasana

DifficultyLevel 7


1Bringsitbonestofloor,keepingkneesbent.2Reacharmsunderkneesandstraightenlegsuntilchestmeetsfloor.3Bindhandsbehindback.

TreeVrksasana

DifficultyLevel 4


1Steprightfootontoinnerleftleg.2Extendarmsupward.Repeatonotherside.

Triangle,ExtendedUtthitaTrikonasana

DifficultyLevel 4


1Straightenright(front)legandextendtorsoforward.2Extendleftarmupandrightarmtofloor.Repeatonotherside.

Triangle,RevolvedParivrttaTrikonasana

DifficultyLevel 5


1Straightenright(front)legandsquaretorsoforward.2Placelefthandonoutsideofrightfoot.3Extendrighthandstraightup.Repeatonotherside.

Upward-FacingDogUrdhvaMukhaSvanasana

DifficultyLevel 4

StartPosition Cobra(p.20)

1Pressintohands,straightenarms,andliftkneesandthighsofffloor.2Openchest,relaxshoulders,andpressintotopsoffeet.

Upward-FacingIntenseStretchTiriangMukhottanasana

DifficultyLevel 10


1Leanbackandpresshipsforward,bracinghandsonlowerback.2Reacharmsoverheadandwalkhandsdownlegsuntilhandsclaspankles.

Upward-FacingLegStretchUttanaPadasana

DifficultyLevel 4

StartPosition Fish(p.46)

1Extendlegsupto45-degreeangle,keepingcrownofheadonfloor.2Reacharmsupparalleltolegsandconnecthands.

WarriorIVirabhadrasanaI

DifficultyLevel 4


1Steprightlegforwardandbendknee.2Pivotleftfoottoa45-degreeangle.3Squarehipstofrontandreacharmsoverhead.Repeatonotherside.

WarriorIIVirabhadrasanaII

DifficultyLevel 4


1Stepleftlegforwardandbendknee.2Pivotrightfoottoa90-degreeangle.3Squarehipstosideandreacharmstobothsides.Repeatonotherside.

WarriorIIIVirabhadrasanaIII

DifficultyLevel 5


1Extendleftlegbackintheairwithfootflexedandtoespointingdown.2Extendarmsoverhead,keepingbothlegsstraight.

Wheel,FullUrdhvaDhanurasana

DifficultyLevel 5


1Bendknees,placingfeetonfloor.2Placehandsalongsidehead.3Pressup,straighteningarms.

Wheel,OneLegUpwardEkaPadaUrdhvaDhanurasana

DifficultyLevel 6

StartPosition Wheel,full(p.154)

1Extendleftlegstraightup.Repeatonotherside.

WindRelievingPavanamuktasana

DifficultyLevel 1


1Bendbothkneesintochestandhugarmsaroundlegs.

YogaMudraYogaMudrasana

DifficultyLevel 6

StartPosition Lotus,seatedbound(p.91)

1Foldforward,keepinghandsonfeet.

YogicSleepYoganidrasana

DifficultyLevel 8


1Liftheadtohookleftfootbehindhead.2Hookrightfootoverleftfootbehindheadandbindhandsbehindback.

SuggestedReadings

Chodron,Pema.2001.Thewisdomofnoescapeandthepathoflovingkindness.Boston:Shambhala.

Desikachar,T.K.V.1995.Theheartofyoga.Rochester,NY:InnerTraditions.Gannon,Sharon,andDavidLife.2002.Jivamuktiyoga.NewYork:Ballantine

Books.Iyengar,B.K.S.1977.Lightonyoga:Yogadipika.NewYork:SchockenBooks.Kirk,Martin,BrookeBoon, andDanielDiTuro. 2005.Hatha yoga illustrated.

Illinois:HumanKinetics.Lasater, P.T., and JudithHanson. 2009.Yoga body: Anatomy, kinesiology andasana.Berkeley,CA:RodmellPress.

Lee,Cyndi.2004.Yogabody,Buddhamind.NewYork:RiverheadBooks.Long,Ray,andChrisMacivor.2006.Thekeymusclesofyoga:Scientifickeys,VolumeI.(3rded.).Baldwinsville,NY:BandhaYoga.

McCall,Timothy.2007.Yogaasmedicine:Theyogicprescriptionforhealthandhealing.NewYork:BantamBooks.

Mehta, Silva,MiraMehta, and ShyamMehta. 2003. Yoga: The Iyengar way.NewYork:Knopf.

Miller,Richard.2010.Yoganidra:Ameditativepracticefordeeprelaxationandhealing.Lousville,CO:SoundsTrue.

Rountree,Sage.2008.Theathlete’sguidetoyoga.Boulder,CO:Velopress.Satchidananda,SriSwami.1978.TheyogasutrasofPatanjali.Yogaville,VA:

IntegralYoga.Swenson,David.1999.Ashtangayoga:Thepracticemanual.Texas:Ashtanga

Yoga.

Resources

Resourcefordetaileddescriptionsofyogaposes:

www.yogajournal.com

Resourceforyogaprops,equipmentandaccessories:

www.yogaaccessories.com

The authors are grateful for the use of Prana Yoga Center and Yoga IsYouthfulnessforphotographingmanyoftheasanasappearinginthisbook.

PranaYogaCenter1041SilveradoSt.LaJolla,CA92037858-456-2806E-mail:[email protected]:www.prana-yoga.com

YogaIsYouthfulness590CastroStreetMountainView,CA94041650-964-5277E-mail:[email protected]:www.yogaisyouth.com

http://www.yogajournal.com

http://www.yogaaccessories.com


http://www.prana-yoga.com


http://www.yogaisyouth.com

IndexofAsanas

EnglishNamesinAlphabeticalOrder

Bharadvaja’sTwist2Big-ToeHold,Both3Big-ToeHold,Reclining4Big-ToeHold,RecliningSide5Boat,Full6Boat,Half7BoundAngle8BoundAngle,Extended9BoundAngle,Reclining10Bow11Bow,BigToe12Bow,Side13Bridge14Camel15Cat16Chair17Child’s18Child’s,Extended19Cobra20Cobra,Half21Cock22Cock,Side23Cock,Upward24Cord25

Corpse26Couch27Cow28CowFace29Cradle30CrescentLunge31CrescentMoon32Crow33Crow,OneLeg34Crow,Side35DancerI36DancerII37DancerIII38Downward-FacingDog39EarPressure40EasySitting41EightAngle42Elephant’sTrunk43EmbryoinWomb44Firefly45Fish46Fish,Lotus47FootBehindHead48ForwardBend,Seated49ForwardBend,SeatedHalfBoundLotus50ForwardBend,SeatedHeadtoKnee51ForwardBend,SeatedWideAngle52ForwardBend,StandingBigToe53ForwardBend,StandingHandstoFeet54ForwardBendI,Standing55ForwardBendI,StandingWideLeg56ForwardBendII,Standing57ForwardBendII,StandingWideLeg58Frog59GarlandI60GarlandII61Gate62

GodofWar63HalfMoon64HandtoBigToe,Extended65HandtoBigToe,ExtendedSide66Handstand67HappyBaby68HeadtoKnee,Revolved69Headstand,Eagle70Headstand,One-LegRevolved71Headstand,Supported72HeavenlySpirits73Hero74Hero,Reclining75Heron76HorseFace77InclinedPlane78IntenseThree-LimbStretch79InvertedStaff,OneLeg80Kneeling81LegLift,Extended82LegLift,SideReclining83Lion84Locust85LookingWithin86LordoftheFishes,Half87Lotus,Handstand88Lotus,Headstand89Lotus,Seated90Lotus,SeatedBound91Lotus,SeatedHalf92Lotus,StandingHalfBound93Lotus,StandingHalfBoundForwardBend94Mountain,SeatedLotus95Mountain,Standing96NobleSealing97Partridge98Peacock99

Peacock,Lotus100PeacockFeathers(ForearmStand)101Pendant102Pigeon103Pigeon,Kingof104Pigeon,One-LegKingof105Plank106Plank,Side107Plank,SideExtended108Plow109Plow,Side110Pyramid111RecliningAngle112Sage113SageDurva114SageGalava115SageGalava,OneLeg116SageGalava,SideOneLeg117SageGheranda118SageKasyapa119SageKoundinya,OneLeg120SageKoundinya,RevolvedOneLeg121SageKoundinya,TwoLeg122SageVamadeva123SageVisvamitra124Scale125ScorpionI126ScorpionII127ShoulderPress128ShoulderStand,SideTwist129ShoulderStand,Supported130SideAngle,Extended131SideAngle,Revolved132SonofBrahmaI133SonofBrahmaII134SonofBrahmaIII135Sphinx136

SpinalTwist137Splits,Forward138Staff139Staff,FourLimb140StraightAngle141ThreeSteps,Reclining142Tortoise143Tortoise,Bound144Tree145Triangle,Extended146Triangle,Revolved147Upward-FacingDog148Upward-FacingIntenseStretch149Upward-FacingLegStretch150WarriorI151WarriorII152WarriorIII153Wheel,Full154Wheel,OneLegUpward155WindRelieving156YogaMudra157YogicSleep158

SanskritNamesinAlphabeticalOrder

AdhoMukhaSvanasana39AdhoMukhaVrksasana67AnandaBalasana68Anantasana83Anjaneyasana31ArdhaBaddhaPadmaPadmottanasana50ArdhaBaddhaPadmasana93ArdhaBaddhaPadmottanasana94ArdhaBhujangasana21ArdhaChandrasana64ArdhaMatsyendrasana87ArdhaNavasana7ArdhaPadmasana92AshtaChandrasana32Astavakrasana42BaddhaKonasana8BaddhaKurmasana144BaddhaPadmasana91Bakasana33Balasana18Bharadvajasana2Bhekasana59Bhujangasana20Bhujapidasana128Bitilasana28ChaturangaDandasana140Dandasana139Dhanurasana11Durvasana114DwiPadaKoundinyasana122EkaHastaBhujasana43EkaPadaBakasana34EkaPadaGalavasana116EkaPadaKoundinyasanaI120

EkaPadaKoundinyasanaII121EkaPadaRajakapotasana105EkaPadaSirsasana48EkaPadaUrdhvaDhanurasana155EkaPadaViparitaDandasana80EkaPadasana30Galavasana115GarbhaPindasana44GarudaSalambaSirsasana70Gherandasana118Gomukhasana29Halasana109Hanumanasana138JanuSirsasana51JatharaParivartanasana137Kapinjalasana98Kapotasana103Karnapidasana40Kasyapasana119Krounchasana76Kukkutasana22Kurmasana143Lolasana102MahaMudra97MalasanaI60MalasanaII61Marichyasana1133MarichyasanaII134MarichyasanaIII135Marjaryasana16Matsyasana46Mayurasana99NatarajasanaI36NatarajasanaII37NatarajasanaIII38Padahastasana54PadangusthaDhanurasana12

Padangusthasana53PadmaAdhoMukhaVrksasana88PadmaMatsyasana47PadmaMayurasana100PadmaParvatasana95PadmaSirsasana89Padmasana90Parighasana62ParipurnaNavasana6ParivrttaJanuSirsasana69ParivrttaParsvakonasana132ParivrttaTrikonasana147ParivrttaikapadaSirsasana71ParsvaBakasana35ParsvaDhanurasana13ParsvaEkaPadaGalavasana117ParsvaHalasana110ParsvaKukkutasana23ParsvaSarvangasana129Parsvottanasana111Paryankasana27Pasasana25Paschimottanasana49Pavanamuktasana156Phalankasana106PinchaMayurasana101PrasaritaPadottanasanaI56PrasaritaPadottanasanaII58Purvottanasana78Rajakapotasana104Salabhasana85SalambaSarvangasana130SalambaSirsasana72Samakonasana141SanmukhiMudra86Savasana26SetuBandhaSarvangasana14

Siddhasana113Simhasana84Skandasana63Sphinx*136Sukhasana41SuptaBaddhaKonasana10SuptaKonasana112SuptaPadangusthasana4SuptaParsvaPadangusthasana5SuptaTrivkramasana142SuptaVirasana75Tadasana96TiriangMukhottanasana149Tittibhasana45Tolasana125TriangaMukhaikapadaPaschimottanasana79UbhayaPadangusthasana3UpavisthaKonasana52UrdhvaDhanurasana154UrdhvaKukkutasana24UrdhvaMukhaSvanasana148UrdhvaPadangusthasana65UrdhvaPrasaritaPadasana82Ustrasana15Utkatasana17UttanaPadasana150Uttanasana155UttanasanaII57UtthitaBaddhaKonasana9UtthitaBalasana19UtthitaParsvaHastaPadangusthasana66UtthitaParsvakonasana131UtthitaTrikonasana146UtthitaVasisthasana108Vajrasana81Valakhilyasana73Vamadevasana123

Vasisthasana107Vatayanasana77VirabhadrasanaI151VirabhadrasanaII152VirabhadrasanaIII153Virasana74Visvamitrasana124Vrksasana145VrschikasanaI126VrschikasanaII127YogaMudrasana157Yoganidrasana158

*NoSanskritequivalentexistsforthisEnglishterm.

AbouttheAuthors

Aself-taughtphotographer,DanielDiTurobeganaseriesofyogaphotographsin 1999 shortly after taking his first yoga class. In 2001 he began The YogaProject to promote the physical andmentalwellness ofmind, body, and spiritthroughthecreationandpublicationofinspirationalandmotivationalmeditationand yoga asana photographs. In 2003, DiTuro, along with Martin Kirk andBrookeBoone, released the best-sellerHathaYoga Illustrated,which containsover600ofhisyogaphotographs.DiTuro published his second book,Live Longer&Healthier Eating Foods

YouLoveonaSouthernItalianMediterraneanDiet,inAugust2009,whichwasone of the selections for the United States in the 2010 Gourmand WorldCookbookAwards.

CoauthorIngridYangembarkedonheryogajourneyin1999inNewYorkCity,whereshestudieddirectlywithDavidLifeatJivamuktiYogaCenterandCyndiLee at OM Yoga Center. She is the founder of Blue Point Yoga Center inDurham, North Carolina, and teaches a variety of yoga disciplines, includingvinyasa, restorative, yin, and cancer therapy. She leads teacher trainings andworkshopsintheUnitedStates,Australia,andAsia.Ingridearnedher lawdegreeatDukeUniversityandiscurrentlypursuinga

doctor of medicine degree with a focus on anatomy and physiatry at RushUniversityMedicalCollegeinChicago,Illinois.

Documents

Hatha Yoga Asanas